Barbell Reverse Lunge

Target Muscles: Quadriceps

Barbell Reverse Lunge Overview

Lunges with a barbell are a relatively underutilized lower body exercise. Although a barbell also works well, most athletes prefer to lunge with a pair of dumbbells or kettlebells. The goal is to support a bar on your back, much like when performing a squat. However, you must lunge forward and press yourself back to the starting position with your front leg rather than squatting back and forth.

Using a barbell, you can train with additional weight and significantly increase the mechanical tension in your legs. Lunging is also advantageous and essential since it enhances balance and trains one leg at a time, lowering the possibility of muscular imbalances. You become more functional and athletic, improving your ability to handle daily duties and maintain safety when participating in sports.

How to Do It?

• The barbell should be placed over a squat stand at collarbone height.
• Reach forward and spread your hands evenly across the bar as you stand in front.
• Your trapezius muscle should be pressed against the bar when you tuck your head under it. Choose whichever seems more secure and natural when holding your hands: close or wide.
• Put your feet in a straight line, tension your entire body, squeeze your abs, and inhale.
• Extend your knees to unrack the barbell to make room for lunges, and then take a few cautious steps back.
• Take another breath and place your feet at hip-width apart.
• Step your foot down on the ground as you lunge forward.
• Quickly lower yourself into a controlled lunge while maintaining a steady upper body and the posture of the barbell.
• Drop until your rear knee is only a few inches above the ground. In that position, your front knee should be at a 90-degree angle.
• Once you've reached the bottom position, hold it for a moment before pressing yourself up to the starting position by using your front quadricep. Near the peak, let out a breath.
• Re-align your feet, take a breath, and lunge forward while extending the opposite leg.
• Continually switch between left and right until the set is complete.

Barbell Reverse Lunge Tips

• Always choose a load that enables you to train over your whole range of motion.
• As you lunge forward, lower yourself until your rear knee is virtually parallel to the floor and your front thigh is nearly there.

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